BackBlast #232 | Don't Drop It

DATE | Tue, Aug. 20, 2019
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | High 50s, lightning 30 miles away
Q | BasicBro

Pre-Blast | 8.14.19 via Slack
Despite Less's shoulder smoke show this morning, I've got the Q tomorrow at The Stairs for Don't Drop It—a coupon-inspired beatdown. Ruckers, bring your rucks with 30 lb. Everyone else, bring those bricks. We will be carrying weight up and down the stairs, so headlamps are suggested. HCs?

PAX: 7
Chief (DR, F3 Phoenix), Forrest, Kraut, Mad Cow, Radio, Roid Rage, and BasicBro (Q)
Snoop HC’d, then fartsacked. #penaltyburpees, dog.

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer (given under the overhang at the library across the street from the track, due to rain): This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

WARM-o-RAMA (Offer demonstrations for everything we instruct.)
1. Stretches down to each foot and middle, IC, 10-count
2. Arm stretches across chest and over/behind head to shoulder, IC, 10-count
3. Circle Merkins with each pax calling “Down” for one merkin, IC, x15
4. Mountain Climbers, IC, x15
7. Motivators, down from 3, IC, x3 rounds
8. LBCs, IC, x25

THE THANG

  1. Starting at the bottom of the stairs, pax overhead-carried their rucksacks (or coupons) up the stairs (without using any handles on their rucks). At each platform/tier, pax curled their weight 10x. Rinsed and repeated to the top.

  2. Once at the top, pax lunged in place bear-hugging their weight until the 6 arrived.

  3. Flutter Kicks holding weight overhead, IC x25

  4. Starting at the top of the stairs, pax farmer-carried their rucksacks (or coupons) down the stairs (without using any handles on their rucks). At each platform/tier, pax bent-over rowed their weight 10x. Rinsed and repeated to the bottom.

  5. Once at the top, pax lunged in place bear-hugging their weight until the 6 arrived.

  6. Repeated #s 1-4.

  7. Moseyed to the AO for Mary:

    1. Royale Burpees with Cheese, OYO, x10: burpee without the pushup and jump, cheese added in the form of picking up your weight as you stand up and then setting it back down—counts as 1

    2. Circle Merkins with Bear Crawls: Starting to the left of your weight, 1 merkin with your right hand on your weight, left hand on the ground. Then bear crawl sideways to your left to do 1 merkin on the next pax’s weight (left hand on weight, right hand on ground), then 1 merkin with your right hand on pax’s weight, left hand on the ground. Rinsed and repeated until you went around the circle and ended up back at your weight.

    3. LBCs, IC x25

    END

Count-O-Rama | Name-O-Rama | Announcements | Word of the Day

  • F3 Iron Pax Challenge coming throughout the month of Sept, of which pre-determined workouts will be integrated into our schedule. For more info: click here.

  • GORUCK Light, Sept. 7

Motivation:

  • Keep taking care of yourselves and those around you. Simple, effective. Do it. Just don’t drop it.


Influencing the next generation one cliché IPA at a time,
Basic Bro